This hearty, earthy stew combines meaty mushrooms with creamy butter beans in a rich tomato base. It is a popular plant-based comfort food often served during the colder months for a filling weeknight dinner.
Vegan Vegetarian Pescetarian Gluten-Free Dairy-Free Nut-Free Egg-Free Soy-Free
Nutrient score: Very good
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the recipe’s values per 100 g):
- Share of the day: the recipe’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible recipe gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A recipe’s values are worked out from its ingredients, whose values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 2 tbsp Olive oil (27 g)
- 1 medium Onion (150 g)
- 3 cloves Garlic (15 g)
- 4 large Portobello mushroom (400 g)
- 1 tbsp Tomato paste (16 g)
- 1 tsp Dried thyme (1.2 g)
- 2 cups Vegetable stock (473 g)
- 2 cups Butter beans (canned and drained) (402 g)
- Salt, to taste
- Black pepper, to taste
- 1 handful Parsley (25 g)
- Ingredients in total: 1.51 kg
- Weight lost in cooking: 310 g (mostly water boiling off)
- Net weight (cooked): 1.2 kg · 4 servings of about 300 g
Method
- Heat the olive oil in a large heavy-based pot over medium heat.
- Add the finely diced onion and cook for about 5 minutes until soft and translucent.
- Stir in the minced garlic and cook for another minute until fragrant.
- Add the sliced portobello mushrooms and sauté for 6 to 8 minutes until they have released their moisture and turned golden brown.
- Stir in the tomato paste and dried thyme, cooking for 1 minute to deepen the flavors.
- Pour in the vegetable stock and bring the mixture to a gentle simmer.
- Add the drained butter beans, reduce the heat to low, and cover the pot to simmer for 15 minutes to allow the sauce to thicken and the flavors to meld.
- Season the stew with salt and black pepper to your preference.
- Remove from the heat and stir in the freshly chopped parsley before serving warm in bowls.
Nutrition
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Calories | 201 kcal | 66.8 kcal |
| Protein | 9.21 g | 3.07 g |
| Water | 251 mL | 83.7 mL |
| Sodium | 750 mg | 250 mg |
| Total Carbohydrates | 27.8 g | 9.25 g |
| Total Fat | 7.77 g | 2.59 g |
| Sugar | 5.84 g | 1.95 g |
61 more nutrients
Carbohydrates
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Iron | 3.38 mg | 1.13 mg |
| Calcium | 93.7 mg | 31.2 mg |
| Magnesium | 70.9 mg | 23.6 mg |
| Potassium | 971 mg | 324 mg |
| Iodine | 1.8 mcg | 0.6 mcg |
| Phosphorus | 281 mg | 93.6 mg |
| Zinc | 1.66 mg | 0.55 mg |
| Chloride | 503 mg | 168 mg |
| Selenium | 12.4 mcg | 4.13 mcg |
| Copper | 0.54 mg | 0.18 mg |
| Fluoride | 0.045 mg | 0.015 mg |
| Manganese | 0.76 mg | 0.25 mg |
| Molybdenum | 35.8 mcg | 11.9 mcg |
| Chromium | 2.16 mcg | 0.72 mcg |
Fats
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.16 g | 0.39 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 5.04 g | 1.68 g |
| Omega-3 Fatty Acids | 0.11 g | 0.038 g |
| Polyunsaturated Fat | 1.02 g | 0.34 g |
| Omega-6 Fatty Acids | 0.86 g | 0.29 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.11 g | 0.038 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 5 g | 1.67 g |
Fibre
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Fiber | 9.36 g | 3.12 g |
| Soluble Fiber | 2.63 g | 0.88 g |
| Insoluble Fiber | 7.27 g | 2.42 g |
Vitamins
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0.2 mcg | 0.067 mcg |
| Vitamin C | 16.9 mg | 5.65 mg |
| Folate (B9) | 75.6 mcg | 25.2 mcg |
| Niacin (B3) | 4.74 mg | 1.58 mg |
| Vitamin A | 33.3 mcg RAE | 11.1 mcg RAE |
| Thiamin (B1) | 0.21 mg | 0.069 mg |
| Vitamin B6 | 0.43 mg | 0.14 mg |
| Riboflavin (B2) | 0.57 mg | 0.19 mg |
| Pantothenic Acid (B5) | 1.93 mg | 0.64 mg |
| Vitamin E | 1.47 mg | 0.49 mg |
| Vitamin K | 114 mcg | 38 mcg |
| Biotin (B7) | 18 mcg | 6 mcg |
| Beta-Carotene | 503 mcg | 168 mcg |
Others
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Choline | 49.7 mg | 16.6 mg |
| Leucine | 679 mg | 226 mg |
| Lysine | 536 mg | 179 mg |
| Polyphenols | 258 mg | 85.9 mg |
| Methionine | 119 mg | 39.5 mg |
| Oxalates | 137 mg | 45.6 mg |
| Threonine | 366 mg | 122 mg |
| Tryptophan | 106 mg | 35.4 mg |
| Valine | 485 mg | 162 mg |
| Flavonoids | 94 mg | 31.3 mg |
| Histidine | 385 mg | 128 mg |
| Lutein / Zeaxanthin | 0.5 mg | 0.17 mg |
| Lycopene | 1.89 mg | 0.63 mg |
| Phenylalanine | 473 mg | 158 mg |
| Purines | 105 mg | 35.1 mg |
Proteins
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Isoleucine | 431 mg | 144 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
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